May 22, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Take a barbell and roll your quads out with the end of the barbell. Spend 2 minutes per leg.

and then …

Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second interval

Straight into …

Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Jumping Air Squats x 10 reps

A.
Front Squat @ 10X0
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 3 reps @ 80-85%
*Set 5. x 2 reps @ 85-90%
*Set 6. x 1 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets

B.
Strict Press
Set 1 x 5 reps @ 70%
Set 2 x 3 reps @ 75%
Sets 3-4 x 2 reps @ 80%
Sets 5-6 x 2 reps @ 85%
Rest 90-120 seconds

C.
As many rounds and reps as possible in 12 minutes:
Row x 12 calories
Dumbbell Push-Press x 12 reps
Toes-to-Bar x 12 reps

35-54: 40/30 lbs
55+: 30/20 lbs

Note:
Your goal should be to keep the push-presses unbroken throughout all sets. We’ve been working on your toes-to-bar in additional sessions on Friday so have confidence taking bigger sets with them. The goal should be 5+ rounds.

Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed

and then …

Three sets of:
Sandbag Press x 5 reps + DB Incline Bench Press x 5 reps
Rest 60 seconds

*Use appropriate weight to make the 5 reps challenging but manageable

and then …

Two sets of:
Sandbag Squats x 10 reps + Harness Bear Crawl Sprints x 25 meters
Rest 90 seconds

For the bear crawl sprints, you are going for max load.

B.
Three sets of:
Single Arm Bent Over DB Row x 8-10 reps per arm @ 2111
Rest 60 seconds
Reverse Snow Angels x 15 reps
Rest 60 seconds